Foam Rolling

Self Myofascial Release Techniques

Travis Grosjean

What is foam rolling and how does it work?
Foam Rolling, the art of rolling your body along a large cylindrical foam, is a technique used to relax and restore muscles, increase circulation and improve range of motion and stability, which can result in more muscle, greater strength, improved athletic performance and decreased muscle soreness.

Foam rolling, or self-myofascial release, works like a deep sports massage, softening and lengthening the fascia and breaking down adhesions. The technique uses gentle, sustained pressure on soft tissues while applying traction to the fascia, the soft connective tissue just under the skin that wraps and connects the muscles, bones, nerves and blood vessels. For various reasons including disuse, not enough stretching, or injuries, the fascia and the underlying muscle tissue can become stuck together creating an adhesion. Your body will feel the limitations caused by the adhesion, in restricted muscle movement, pain, soreness and reduced flexibility or range of motion.

Some of my clients grumble at the foam roll because it can be uncomfortable, and at introduction may make your muscles feel tender and bruised. But, the rewards are well worth the few moments of discomfort.  Your body will feel alive with increased circulation, your muscles will feel looser, longer and leaner as your flexibility increases, your performance will no doubt improve and that soreness after a workout will efficiently diminish.

This powerful, little, roll costs less than one good massage, typically under $40 bucks.  Easily one of the most affordable pieces of essential gym equipment. And it is portable enough to tuck away in a closet or under a bed.

Who can benefit from foam rolling?
Who needs foam rolling? Everyone can positively benefit from foam rolling (if you have any heart/vascular illness or a chronic pain condition check with your doctor first.)  As we age, flexibility, stability and mobility, are increasingly important. The foam roll maintains all of that.

Longer drive, more aces, better PR, stronger workouts. As an athlete, no matter the sport, foam rolling will improve your performance, aid in recovery and prevent injury. The increased flexibility allows your muscle to obtain their full range of motion which translates into greater power, faster reaction, and increased accuracy. Plus, you’ll find that your body can safely train longer and harder; and, with the lack of severe soreness your mind will be up for the next days workout.

Foam rolling is impressive for rehabilitation, correction, prevention and management of chronic problems. I have clients, who had Plantar Fasciitis, Sciatica  and Bursitis, some even doctors and nurses themselves. I got them foam rolling and safely, quickly (in some instances more than 2 times faster than expected) the pain was eliminated and range of motion returned, improving their workouts and life. Most misalignment in the neck, back, hips, knees, and ankles, caused by muscle tightness can be corrected through foam rolling. Just as it corrects problems, it prevents them. By foam rolling and releasing fascia, you will have less opportunity for chronic pain and soreness, torn muscles and connective tissue. For instance, many runners end up with knee and foot problems, sometimes so unbearable the passion is retired. Most often the problems are caused by tight muscles. Foam rolling the legs releases that tightness and the sport continues.  

How do I use the foam roll?
To learn how to use the foam roll and powerful exercises that will improve your health, schedule a private, semi-private or small group foam roll session with me. To schedule, contract Travis at travis@smoothmoto.com or call/text 916.595.3329.

Here are some basics to get you rolling!
The beauty of the foam roll, is it is very simple to use. There are no hard and fast rules on frequency of use. It is safe to use pre-workout or pre-sporting event without harming performance, and can be used post workout ore event as a release or even incorporated into your workout.  I keep my foam roll handy at home, and when I feel stiffness, I roll it away in just a few minutes. When you first begin, you may want to foam roll every other day. After a few weeks you can increase your session time and frequency if you choose.

The duration of your foam roll sessions is controlled by you. You should be able to hit every major muscle group in about fifteen minutes. I recommend going for as long as you are comfortable.  When my wife strained her IT Band, the pain was so bad at first, that she had to perform long sweeping rolls, quickly, with very little body weight applied, multiple times a day. But over time, as her IT Band recovered, she preferred to really trigger the adhesion, hold the foam roll in position, and let her body fall into the roll with all its weight applied. You will learn what is most comfortable for you and what will produce the results you expect.

The basic technique:

• Start by finding a relatively open area with enough floor space to fully lengthen your body and then some and as wide as your foam roll.
• You may want to be on carpet, a mat or towel.
• Begin with the areas that are tight or have reduced range of motion.
• Very basically, to begin rolling, you position your body with the area you want to work on top of the foam roller.
• Moving from the center of the body out toward your extremities and then back, gently roll your muscle until a tender area is found, and maintain pressure on the tender area for 30-60 seconds or until you feel it soften or the discomfort diminish by 50-75%.
• Stay on soft tissue and avoid rolling directly over bone or joints.
• To control the pressure applied on the muscle, offset your body weight by adjusting your hands and feet.
• After your session, drink tons of water to expel the toxins released.
  
  

• Use round rollers for stability exercises and self myofascial release and alignment
• Use half round rollers for balance and stabilization
• Most often, white rolls are less firm and blue or black rolls are firmer.
• Typically, the denser the roll, the longer it will last. Spongier rolls have a tendency to squish down with frequent use and heavy weight.